Science

Research shows endurance athletes need 300-600 mg of sodium per hour during moderate-intensity exercise, scaling to 600-1200 mg/hour in heat or for heavy sweaters. Individual sweat rate testing reveals your exact needs.

For exercise under 60 minutes, water hydrates adequately. Beyond that threshold, sports drinks outperform water by replacing the 500-1,000 mg of sodium lost per liter of sweat—driving faster rehydration and better fluid retention during and after training.

Sodium pre-loading promises a buffer against cramps, fade, and dehydration on race day. Here is what the science says, who actually benefits, and how to test it before your next marathon or ultra.

Sodium gets the headlines, but magnesium is the quietly essential electrolyte most endurance athletes are running short on. Here is what it does, why you lose it, and how to actually get enough.

The myth that coffee dehydrates athletes has been around for decades. Here is what the research actually says — and how to combine your pre-workout coffee with a smart electrolyte plan.

Aging changes how your body handles fluid and electrolytes. Here’s the science-backed hydration playbook masters athletes need after 50.

Exercise-associated hyponatremia kills healthy endurance athletes every year — and drinking plain water is the cause. Here’s how to recognize it, prevent it, and build a sodium-smart hydration plan.

Generic hydration advice ignores the 5x difference in how much athletes sweat. Here’s how to measure your own rate at home in one workout and build a plan around it.